A.
Front Squat
3 sets: 4 reps (@ 32X1)
3 sets: 3 reps (@ 32X1)
B.
12 min amrap:
6 TTB
9 push ups
12 alternating front rack lunges (115/75)
Category Archives: Workout of the Day
Monday
A.
5 sets: 2 segmented clean deadlifts + 1 hang power clean
3 sets: 1 segmented clean deadlift + 1 hang power clean
B.
For Time:
21 hang power cleans (155/105)
42 alternating single arm DB snatches (50/35)
100m run
15 hang power cleans
30 alternating single arm DB Snatches
100m run
9 hang power cleans
18 alternating single arm DB Snatches
100m run
Friday
A.
4 sets: 8-10 split squats/leg
B.
5 sets:
3 mins amraps, rest 2.5 mins between sets:
set 1:
50 DUs, 21 burpees over the bar, max hang power clean and jerk (95/65)
set 2:
50 DUs, 18 burpees over the bar, max hang power clean and jerk (115/75)
set 3:
50 DUs, 15 burpees over the bar max hang power clean and jerk (135/95)
set 4:
50 DUs, 12 burpees over the bar, max hang power clean and jerk (155/105)
set 5:
50 DUs, 9 burpees over the bar, max hang power clean and jerk (185/135)
Thursday
A.
5 sets:
3 deadlift (@ 3131 tempo)
B.
5 sets:
2 min amrap:
3 deadlifts (225/155)
6 push ups
9 air squats
rest 90s between sets
Wednesday
A.
5 sets:
4-4-3-3-2 strict press
3 sets: 4-6 strict pull ups, 2 sets: 3-5 strict pull ups
B.
7 min amrap:
3-6-9-12-15-18….
overhead squats (95/65)
TTB
3 mins rest
7 min amrap:
200m run
16 single arm hang DB clean and jerk (8/arm)
Tuesday
A.
5 sets:
5 Front Squats @ 32X1
B.
for time:
30 Curtis P’s (135/95)
at 0:00 and EMOM 6 burpee buy in
Curtis P =
1 power clean + 1 front rack lunge/leg + push press
Friday
A.
8 sets:
1 Hang Power Snatch + 1 Power Snatch
D.
12 min amrap:
3 power snatches (135/95)
12 WBS [sub 12 DB thrusters (30/20)]
Thursday
both amraps are performed with a partner. alternate full rounds with your partner.
15 min amrap:
15/12 cal row + 10 power clean and jerks (95/65)
~rest 3 mins~
15 min amrap:
200m run + 15 OHS (95/65)
Wednesday
A.
5-5-4-4-3 strict press
4 sets: 10 DB bench press
B.
15 min amrap:
3 rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
300m run
3 rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
300m run
3 rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
Tuesday
A.
EMOM for 16 mins (8 sets):
odd mins – 1 front squat
even mins – 2 back squats
B.
5 sets:
In 90s complete:
12 KB suitcase deadlifts (53/35)
12 KB front squats
max calorie row
rest 90s between sets